IMMD race plan - Bryan Davis
TARGETS:
WEIGHT: 170 lbs
TIME: Swim: 1:15:00 – BIKE: 6:30:00 – RUN: 4:15:00
Staying focused but loose and thinking execution!
TRAVEL AND PRE-RACE WEEK:
Stay well hydrated all week! Water with me at all times.
Thursday- Leave home Thursday morning and arrive in MD by 1:30 pm.
Check in to hotel.
Ride course- ride out of town 20-25 miles, no more than that.
Hop in the water for a 30 minute swim.
Head to team dinner at 5:30 .
Start assembling race bags. Assess what you may have forgotten/need.
Friday: Wake up and be to swim venue by 8:00 am. 30 minute swim.
Prepare gear and bags as described below. Check functionality of all gear, equipment, and electronics.
Head over to mandatory bike and gear check in (T1/T2). After bag drop off we will walk transition, study terrain from bike position to mount area. Visualize race day and where I need to go. Remember coach’s advice- Find your row- grab bag- go towards the exit. Next, return to the house. Legs up as much as possible. Lunch- Sweet potato, squash, protein shake, and a pear. Snacks throughout the day- rice cakes, fruit, and multigrain crackers (calm my nerves). Prepare nutrition for race, lay out morning clothes race kit, morning bags, and listen to music. Dinner 5:30 Bed by 9:00 the latest.
NUTRITION:
I will be using Water with Cliff Blocks, margarita- extra salt, wild berry, orange with caffeine as needed and Mojo bars.
GEAR:
|
Morning of |
|
TIMING CHIP, LG tri shorts and top, wetsuit, TYR Goggles, swim Cap, 1 Cliff block and 1 mojo bar Body glide on neck and under arms. Garmin 910 fully charged - turn on 10 minutes prior to start |
|
|
|
BIKE |
|
Front: one water bottle and GARMIN 910 (will put on after swim) Frame: Bento box- 6 cliff blocks sleeves, cut into half, totals calories 1,200. 4 mojo bars, cut into half, total calories 800. Lip balm Behind seat: 2 x C02 cartridges + 2 spare tubes |
|
|
|
|
|
T1 BAG(WITH VISIBLE COLORED MARK AND NUMBER |
|
Helmet Bike shoes Socks |
|
Sunglasses |
|
|
|
BIKE SPECIAL NEEDS |
|
1 extra tube + 1 extra co2 cartridge Chamois Butter 3 cliff blocks and mojo bars ( just in case something happened) |
|
|
|
T2 BAG(WITH VISIBLE COLORED MARK AND NUMBER ): |
|
Shoes w/ socks (inside shoes) Race belt with number |
|
Ziplock bag: Towel, hat, Body Glide for Small tube of sunscreen Bottle of water and 2 cliff blocks |
|
RUN SPECIAL NEEDS |
|
socks Long Sleeve Tech shirt |
|
2 caffeine gels |
RACE DAY:
§ Wake up 3:45am and have breakfast: Oatmeal with 1 tbsp peanut butter and a couple chocolate chips, banana, coffee. Start sipping some sports drink. Stay calm and in my box. Work off check list.
§ Leave house at 5am.
§ Arrive T1 at 5:15 am, body mark, set up, and check wheel pressure, food into bento box, bottle on bike ready to go. Exit T1 ASAP and relax.
§ Drop of special needs bags.
§ 6:20 put on wetsuit, get rid of morning clothes, head to lake. Hop in for a few minutes if it is warm enough.
§ 6:25 take one gel w/8oz water and seed myself based on swim TT (1:12/1:13) 1:10-1:15. Be one of the first in the water from my group.
§ 6:40- Age groups begin!
THE SWIM (TARGET 01:15:00):
§ Follow EN protocol picking up pace for the first 300 m and settle in to my box.
§ Only swimming as fast as I can maintain form. Line up when 100% ready.
§ Lap one- think rhythm and feet, not speed. Find my happy place, pick a spot and swim.
§ Lap 2- think sustained effort. Final 200 m- review transition plan. Swim until my hand hits the bottom.
§ Unzip wetsuit to my waist and go to the nearest available stripper.
§ Wetsuit into a ball, jog to transition.
T1 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST
00:07:00 minutes
§ Find my row, grab my bag and head towards the exit of tent.
§ Ground up- socks, shoes, HR monitor, helmet, sunglasses, sunscreen on face and shoulders, give volunteer suit and bag.
§ Grab my bike and go to mount line.
THE BIKE (TARGET 06:30:00): THINK EXECUTE LIKE NINJA!!!!! Stay in my box.
Cadence 80rpm
HR 150
§ Drink and eat according to plan. Drink, eat every 20 mins – 100 calories. Focus on getting fluids in and peeing twice.
§ Ride first 30 minutes easy. Focus on bringing HR back down after transition. Settle in.
Focus, keep upper body loose- don’t be rigid.
§ Lap 1- think conservative. Spin up easy and PUSH DOWN.
§ Stop at bike special needs- don’t take the bag or your volunteer will walk away.
§ Lap 2 will most likely be more windy- be prepared.
§ Think PATIENCE and DISCIPLINE.
§ If need to stretch. Do it immediately before or after an aid station (or on any hills) then get back down.
T2 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST
Time in and out 4:00 minutes
§ Take Garmin OFF BIKE!
Grab bag
§ Ground up- body glide on toes, socks on, running shoes, fuel belt with number, Garmin on wrist, sunscreen if needed, and hat.
§ Put helmet, sunglasses, and shoes in bag.
§ Stand up, focus, bathroom break if needed, out RUNNING through the tent.
THE RUN (TARGET 04:15:00):
§ Out running SLOW IT DOWN. Z1+30 seconds.
§ Remember proper execution. Plan to walk all the stations and use them to stay with nutrition plan. If feeling good in the beginning, EAT! water every mile, blocks ½ hour/ changing to chomps
Think baby steps.
§ Find rhythm and run the targets.
§ Zone into the race.
§ Think PATIENCE and DISCIPLINE!
§ At ½ way point, do a gut check. Remember that hitting ½ way is tough stuff. Take 30-60 seconds while running and mentally assess state of being. Do I need nutrition? Salt? Fluids? Am I hot? How is my HR? Can I see straight?
Focus on form each time it gets hard!!! Remember one thing when it gets harder.
§ Switch to coke if needed.
§ Run aid station to aid station. Treating each stretch as its own event.
§ Enjoy the last quarter mile. Fix top, slow your pace, look around at the people. ENJOY THIS MOMENT. Give a few high fives. Take in the whole finishers chute. Listen for your name and smile a huge smile!
§ Hug & kiss wife and kids!
Comments
Best of luck. Hope you have a successful and very enjoyable day. Couple things popped out at me. First, it appears you're riding with one bottle cage. It's doable, but one dropped or launched bottle and you could be SOL for 30 minutes. That could be a problem. If I were you, I'd bolt a second cage to the down tube. Second, you mention only water and no salt pills. If true, I only know one person who's tried that before in an IM, and his day ended with a 2-night stay in the ICU. Hyponatremia is a big deal. If you're against Perform, I would strongly encourage you to immediately add salt pills to your remaining workouts and race plan (at least 2 per hour). Overdoing it on the salt usually isn't bad; under-doing it can be catastrophic.
If you pace yourself properly and stay on top of your hydration, calories and sodium intake, you'll do great.
Cheers.
Mike
Mike thanks for the input, you have a good point. I skipped the salt tabs on the bike for IMLP and paid the price on the run. All the water i took in on the bike and the run passed right through me, I must have peed 14 times on the run and I'm not kidding.
How many would you suggest taking over an hour?
Bryan,
Man, the fact that you drank tons of water, no salt pills, and peed 14 times on the bike - and lived to tell the story - is remarkable. Not trying to scare you, but having spent two days in the hospital with a friend in a coma who did a similar thing at IM Wisconsin, you simply can't flush your system of its nutrients like that and not replace them. I don't know your personal nutritional needs/issues, but if I were you, here's what I would do (in order of preference):
1) Start from scratch. Go to the coaches' "I Need a Nutrition Plan for my IM in a Few Weeks" entry in Wiki and see if that works in your workouts leading up to the race. Personally, I'm not a big fan of water or solids during an IM, and the coaches agree pretty strongly. But that's me. - Basic Race Nutrition Plan
2) If #1 isn't doable, I would set up a consult with Core Diet.
3) If #1 and #2 aren't possible, I would set up a call with R or P to discuss your plan and needs.
4) If you're dead-set on sticking with your plan, add enough salt pills until your combined sodium intake is at least 1,000mg per hour and practice it during every single workout between now and IMMD.
Botched nutrition has probably killed more IM dreams than any other cause, and I just want you to have nutrition nailed so that you can focus on the fun stuff - the SB&R.